- Target Muscle Group
- Exercise TypeOlympic Weightlifting
- Equipment RequiredKettle Bells
- Force TypePush (Unilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back
1 KB Kettlebell Jerk Overview
The 1 KB kettlebell jerk is a variation of the jerk and an explosive movement used to strengthen the push muscles of the quads and shoulders.
The 1 KB kettlebell jerk is an exercise that would typically be seen performed in Olympic style weightlifting facilities. It is also a movement athletes would use to build explosive strength to increase their performance on their field of play.
Olympic lifts, such as jerk balance, are very technically demanding and require a lot of practice prior to performing with any sort of significant weight.
1 KB Kettlebell Jerk Instructions
- Set up the kettlebell at chest height in the front rack position.
- Dip slightly at the knees and then explode straight up as you press the kettlebell overhead.
- As you catch the catch the bell overhead with your arm locked out, dip again to absorb the force and stabilize the bell.
- Lower the bell back to the starting position and repeat for the desired number of repetitions on both sides.
1 KB Kettlebell Jerk Tips
- Olympic lifting is about efficiency, not just brute strength.
- When you dip, ensure the hips don’t shoot back too aggressively as this will cause the chest to cave forward.
- To get the kettlebell into position, one will need to likely swing it in between the legs and then clean it into position.